AMRAP 20:
30 Bar Over Burpee
30 Hang Squat Cleans 40/30kg
30 Box Jump Overs
30 Overhead Squats 40/30kg
30 Toes to Bar
30 Thrusters 40/30kg

5 x 2 (2sec pause at the bottom) V.1/R3

Huom!
Toistoreservi viimeisellä sarjalla 1.

3 Rounds:
25sec/25sec Mixed carry (Farmers and front rack)
25sec Rest
25sec/25sec Mixed carry (Front rack and OH)
25sec Rest
25sec/25sec Mixed carry (Farmers and OH)
50sec Rest

Penkki 3x5x65%

Kyykky 3x3x75%

Blackburns’ 5 kierrosta

For time
20-30-40 Renegade Rows @22,5kg/15kg
400m Row/Ski/800m bike
80-60-40 Double Unders
Timecap: 12 mins

Part A

Press testing

Max rep press each arm
(If you have been doing push press eccentrics, you can test your strict press or attempt max rep push press)

Part B

Double arm complex

15min EMOM
Min 1: 5-10 hardstyle swings
Min 2: 5-10 headcutters
Min 3: Burpees

(choose rep scheme which will allow you to complete the EMOM)

Part C

3 rounds

Max effort single leg weighted rack hold each leg
Upto 1 min each side
30 sec to 1 min rest

Performed with a running clock

For time (time cap 7min)
40-30-20-10
KB swing 32/24kg
DU

When clock reaches 12' perform
AMRAP 8min
5 power clean 70/50kg
10 t2b
15 wb

When the clock hits 25' perform
21-15-9
DL 125/90kg
HSPU
10/8 cal after every set of hspu's

Basically you do three metcons with a 5 min rest in between.

Maastaveto 8x2x70%
-ensimmäinen veto polviin

Sivutaivutukset 3x20 / puoli

SitUps 3x20

Reverse hyper 3x20 (kevyt)

Power lifting (week 2/4)

Pääliikkeet:
Sumo deadlift 4x4(3 MIN TAUKO SARJOJEN VÄLISSÄ)
Bench press 5x6 (2 min tauko sarjojen välissä)

Apuliikkeet:
Barbell row (=kulmasoutu lattiasta) 3x6 (1 min tauot sarjojen välissä)
Vinopenkki käsipainoilla 3x6 (1 min tauot sarjojen välissä)

*Voimanostoon perustuva tunti. Neljän viikon progressio.

Kyykky 3x5x65%

Penkki 3x3x70%
-2s stoppi rinnalla

Band-pull-aparts 8x20